THURSDAY WOD July 21, 2016

20
Jul

THURSDAY WOD July 21, 2016

20150916_185046
CrossFit WOD
PERFORMANCE

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds


CrossFit WOD

FITNESS


A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups
B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

 


BootCamp WOD

INTENSITY

A.
6 Min Alt EMOM
Toes to Bar
2-Phase Squats

– 90sec Rest-

B.
6 Min Alt EMOM
Kettle Bell Swings (20/16kg)
KB Sumo Deadlift High Pull

– 90sec Rest-

C.
6 Min Alt EMOM
Ball Slam Star Jumps
Singles or Doubles

– 90sec Rest-

D.
6 Min Alt EMOM
Ring Dips
X Sit Ups (1, 2, 3…)